Picturing portion sized

You may be eating better, but are you eating less? If you're not controlling portions, you could be sabotaging your weight-loss efforts.

Everydayhealth.com offers these picture guides to keep you on track

Rice: A Cupcake Wrapper

Most dietary guidelines recommend that your diet include about 6 ounces of grains daily, Beauvais says. The best grains for weight loss and health are whole grains because they're high in fiber and like protein, fiber helps you feel fuller longer. Whole grains, like brown rice, also provide a wealth of vitamins and minerals, Begun adds. The proper portion size for one serving of rice is 1/2-cup cooked, which is about the size of a cupcake wrapper.